Tips from Coach

While completing the swings, you must stop every minute that passes and complete the 1 burpee as well as 1 additional burpee each minute on the minute. Example, minute 1= 1 burpee. Minute 10=10 burpees. Once your burpees have been completed, you may pick up your kettle bell and continue your swings until you reach 100 reps.

CrossFit IE is hosting our first fitness competition!! Not only are we breaking new ground for CFIE, but we are breaking new ground for CROSSFIT, itself! I am extremely proud to announce the CrossFit Frogman Competition, 2011. This is the first competition to incorporate swimming intothe WODs and we promise to provide a kick ass competition that will redefine ANAEROBIC!!Not only do I want CFIE athletes to provide the majority of volunteers but I expect our athletes to dominate the competitor rosters. Registration is now open for anyone interested in representing CFIE. Details are on the link to the right of the WOD. Thank you for your participation and support in the competition and in CrossFit, the fastest growing sport!

Active Warm-up:MUSCLE UPS (this can and will be modified)max reps in 3 minutes

Our first meeting of the IEOWLC went very well! Thanks for coming out and showing interest in making yourselves better lifters as well as better athletes. A few of you should be thinking about possibly competing in a USAW sanctioned lifting event. The experience will be great for all levels.

Tonight is the first meeting of our olympic lifting club. We meet at 6:30pm. **NOTE** Olympic lifting club is voluntary training at 6:30. Coaches will be available to coach the lifting class as well as the WOD. Please take advantage of the training!!! Learn/Practice/Perfect your Olympic Lifting form!!

CFIE's Jonathan Brandon has been preparring for his bout with Kenny McCorkell on February 3rd. That date is quickly approaching. Please mark your calendars and get your tickets before they sell out! This is a highly anticipated fight by both corners and promises to be an explosive, exciting fight. Ringside tickets are $75 and general admission is $40. Ask your coaches for ticket info.

It was a great day for PRs last week! Great job to everyone but especially to Robert for adding more than 75 lbs to his deadlift after just 10 weeks! (It's not his tiny tank top...he really is that ripped!)

There will be a 4:30, 5:30, and 6:30 class tonight!! If we don't see athletes regularly attending these times, they will be cancelled. Enjoy your workouts!

It's Friday!!! Another day to attempt a new benchmark WOD or beat an existing PR (personal record). The gym will be open from 7:30am-10am for OPEN GYM. Anyone interested in completing a WOD is more than welcome to come in during those hours.